3-month meat balls transformed into a man, the strongest person in history, secrets to develop

3 months old man with meat balls 史上最强型人养成秘籍

身边还是有很多健身的人，从胖子变型男的蜕变.当然这个过程比较艰辛，只有付出努力才有收获.健身：再牛逼的理想，也抵不过傻逼的坚持!

作者3个月搞定减肥+塑形，从一颗肉圆变身型男，这个故事已经在坊间口口相传已久，他也由此组织了“雅痞百日瘦身兴趣小组”，带领一群胖子在一个月里纷纷甩肉十几二十斤.

所以，关于他究竟是怎么练就的，大家都很好奇，今天，他终于晒出了攻略，绝对干货，绝对必须收藏!

前几天在机场，遇见A young sister who hasn't seen her for three or four months shouted in front of her for a long time and didn't recognize me... This is the third time recently. Because of this reason, I had to take a new ID photo...

The photo is discharged, please feel it first.

This is a face change in ninety days, which is amazing, right, but this is nothing.

Because what I want to share with you today is not only successful in losing weight within three months, but also creating an amazing eight pieces! Abdominal muscle!

This statement is here that the following pictures and texts are all false. If there is any falsehood, they will become fat.

Tell me a few facts first. Factory 1. I never thought I was fat before, and I always felt that I was just strong... Fact 2, but some people think I am fat...

Fact 3, send some old photos, you can see it yourself...

This pharaoh looks not very fat...

So what about this tribute ball with a small mustache...

I am black and often get hacked, so you can call me Black, referred to as B.K, welcome to black me...

B.K I am 33 this year, 170 tall, and my weight has never been lower than 140 in recent years. I am basically wandering between 140-150. Although it is not obese, it is extremely easy to get fat. If I have three meals and no midnight snacks, I will be obese 5 pounds a week. Although I am more fat than many friends around me who are old, Weight is still well controlled, but in fact, I have to rely on two meals a day to maintain it all year round. One morning, lunch and one dinner; if I get full in the morning, I don’t even eat dinner, only one meal a day.

Even so, I weighed three months ago, and I was still over 140. I can only say that I didn’t get fat, but I couldn’t lose weight at all. By the way, I am not lazy, I love exercise, and I have a lot of exercise time every week, but the reality is cruel and it seems useless... (I know it’s the wrong way)

This has been the case for many years. Fortunately, I am more confident and not satisfied with my figure, but I dare to show my flesh. I often try my best to suck my stomach and take shirtless photos when I go out for vacation~~~ What you see Some of the selected ones have been deleted. Most of them looked fat and had long been deleted. I really don’t know where the confidence came from...

Beautiful, I look like a rich guy

When I tanned... I went straight to the coal boss...

I have always been quite confident, and I have made a flower arm this year.

The flower arm is very handsome, very cool, right? But there is a premise, I have to have a good figure... Unfortunately, I didn’t understand before doing it...

I realized that the round flower arm... is not good-looking...

This is a partial screenshot of the shoulder arm during the tattoo process. Round...

Look at the whole body, I have tried hard to suck my stomach, but please pay attention to my abdomen There is a clear arc, and under the neck... Oh, Buy Gad~~What are the layers of them...

If the tattoo is on, it can't be erased... So what should I do? I can only cut it... Then it's more reliable... Further reading:

Fatty's counterattack: See how a fat man transforms from a fat man to a handsome man in 4 months

3 months, 12 weeks, 84 days: See how a man completes his transformation

Mavs-VJ: The perfect transformation of 3 years of fitness

Position! Audience! I became like this in 90 days. (At this time, the flower arms have been completed)

If it were you, I haven’t seen me for three months, and I can’t recognize you...

It’s not that the figure is perfect, but please remember that this is not the degeneration of one year or two years, in the past. It’s done in 90 days, along with fat loss, yes! Only three months! Of course, the chest, shoulders and back are far from enough, but the chest, shoulders and back do need to spend more time.

Within three months, I completed the fat loss and burst out eight pack abdominal muscles, domineering mermaid lines, and even small muscle groups on the side abdomen. The abdominal strength and lines are completely OK I have killed most personal trainers who have been undergoing professional fitness training for many years.

Please remember again, B.K I am just an ordinary person. I have been in a moderately obese state for the past ten years. I am thirty-three years old this year. I have never tried fitness before, but in just three months, I have completed the whole body fat loss, the basic plasticity of the chest, back and shoulders, and the eight-pack abdominal muscles of the bunker! All of this is really only 90 days!

The entire fat loss and body shaping plan started from March 15, 2014 to June 25, and stopped practicing for ten days due to a waist injury. The number of days of effective exercise was exactly 90 days. The weight dropped from 142 to 128, and the body fat rate dropped from 27% to 14%. From an atypical fat man, a leader in the world of slim fat, a representative of earth-shaving fat, to the domineering appearance of eight-pack abdominal muscles, it was only 90 days.

Are you shocked? Do you want to learn?

Then read carefully and understand every word below, and forward it decisively!

Description three points:

1. This is just an ordinary person's fat loss and fitness experience. Maybe some details are not completely rigorous, but at least I succeeded;

2. All experience sharing is not only for men, but girls want to lose weight. If you have a fat-training vest line, please do it completely;

3. Believe me, no matter how difficult it seems, you can do it, as long as you follow what I said, scientific, orderly and strictly implement it.

Then, ahem, the small stool is brought out, the paper and pen are ready, B.K is going to teach you. This is a systematic project, with more words, try to be concise, but if you don’t have the patience to read this carefully, don’t practice your abdominal muscles, don’t even lose weight, go for whatever you should do.

If you want to have abdominal muscles or The vest is just two words, reduce and practice. The two words vary from person to person. Some reduce first and then practice, some practice while reducing, and some do not even need to reduce, just practice. It depends on your own obesity. If the abdominal fat is too thick, no matter how big the abdominal muscles are, the lines cannot be produced. Don’t think that if your body fat is reduced to 10%, you will naturally have beautiful abdominal muscles. No matter how thin your sebum is, your abdominal muscles must be big enough to explode? OK!

Obesity state Except for a few people who are muscle-type obesity, most people can use body fat. To judge the rate. Although it is not particularly accurate, it is definitely enough, only more than 100 yuan, or please compare the following figure to make a rough judgment. Basically, the body fat rate for men is higher than 30%, and for girls is higher than 35%, you need to reduce it first and then practice; for men's body fat rate is between 15%-30%, and for girls is between 20%-35%, please reduce it while practicing; if it is lower than the above figure, please skip fat loss and start practicing directly!

Chapter 1, Reduce .

Fat loss is a big problem. Before you start reading the following text, please be sure to search and read a documentary. The BBC's "Ten Things You Should Know About Weight Loss". Although it is not very comprehensive, it can greatly change your misunderstandings about weight loss all year round.

The three links of fat loss are indispensable. According to the importance, they are eating, sleeping, and moving.

Yes, the importance of eating and sleeping is much greater than exercise. If you can't learn to eat scientifically, you can sleep enough. Then please stop your exercise, because no matter how much exercise you exercise, it will become useless. (For details, please refer to Bai Xiaokai, assistant coach of the Yupi Hundred Days Slimming Interest Group, "How I Lose 40kg in February", directly reply to this account and check it)

As the saying goes, eat 70% and practice 30% and the prerequisite for fat loss is to learn a scientific diet.

First, do not eat hunger, but you must not eat too much.

If you feel hungry, eat the next meal, your body will automatically stock up on the body. More fat.B.K I used to eat only one or two meals a day but couldn't lose weight at all. This is the reason. Of course, I must not eat too much. Generally speaking, in the fat loss stage, 8 minutes full per meal, which not only effectively controls calories, but also avoids rebound after the successful fat loss restaurant returns to normal. If you can eat less and more meals and divide the amount of three meals into five times, it is an excellent state.

Second, in the fat loss stage, avoid sugar and less oil, staple foods, and eat more high-protein, low-calorie, and no fat-free foods, such as Fish and shrimp.

The so-called quitting sugar means not eating all sugar-containing things, including beverages, desserts, pastries, and even most fruits.B.K I often see two stupidest situations. One is that some people run ten kilometers hard and go down a bottle of Gatorade after running ten kilometers. Congratulations, it’s a waste of time for 3 kilometers. There are also some girls who lose weight and do not eat regular meals at night, and use fruit meals instead. Congratulations, it’s very likely that the sugar in the fruit you eat produces more calories than you eat normally, and you gain weight. .So, during the fat reduction stage, please do not eat any sugar-containing foods, or more strictly speaking, please do not eat any non-essential foods. If you want to eat something you want, you will not eat anything you want, or even a piece of chewing gum.

The so-called less oil is easy to understand. Fried and fat, and all oily vegetables, or wash them with tea before eating. Please note that fats include sausages, meat patties, and other things with chopped fat, as well as seafood with high fat content such as salmon and sea urchins.

The so-called staple food should be fine. Carbohydrate, simply put, is rice, flour, and glutinous rice. If you don’t eat all these things, use coarse grains instead of eating coarse grains (you must eat coarse grains instead of not eating staple foods at all. Carbohydrates are required to burn fat). Please note that all kinds of staple foods such as bread, pizza, rice cakes, rice dumplings, dumplings, wontons, noodles, etc. are replaced by coarse grains; the main coarse grains are sugar-free oats, corn, purple potatoes, etc. In addition, do not eat any staple food for dinner, and only eat vegetables; unless you eat something to supplement after a lot of exercise at night, you will eat something immediately. Don’t eat anything after dinner, and try to complete the dinner before 6 o’clock.

Thirdly, let’s refer to my diet during the process of reducing fat (now it has returned to normal and has no rebound at all).

Breakfast skim milk and sugar-free cereals with corn or purple potatoes; eat vegetables normally at noon, with half a bowl of rice or purple potato corn (don’t eat vegetables with high sugar, high oil and fat, if you are more obese, don’t eat rice without meat or eat less, and use fish and shrimp instead); dinner is the same as noon, but you don’t eat staple food. Apart from these, B.K The only thing I eat into my mouth is water.

Please please everyone who wants to lose fat. According to my diet, adjust the diet structure yourself. Please keep your diet full at 8 minutes, but don’t lose it anymore. If you feel hungry, you can make a small amount of extra meals at around 10:00 am or 3:00 pm. However, the purpose of adding meals is to eliminate hunger, not to make yourself happy, so don’t eat too much.

(You can see how scary the calories of the beverage are, let alone not to mention not. Pastry and snacks)

Eating is the most complicated and critical. If you learn to eat, you can lose weight and not rebound even if you don’t exercise. It’s just a little longer, but please remember that there is another necessary condition that is to sleep. You must go to bed before 11 o’clock every day and have at least 7 hours of sleep. What you don’t know is that most fat does not burn when you exercise, but when you sleep deeply at night after exercise. If you stay up late for a long time, what is the chance of successful healthy weight loss It is almost zero.

In sleep after exercise, the body needs to consume glycogen for body repair. If there is food in the stomach at this time, the body will break down the food and obtain glycogen. If there is no food, it will be forced to burn fat to produce glycogen. This is also the reason why it was said before that dinner should be best to end before six o'clock, not eat staple food, and not eat after dinner.

Eating and sleeping are the basis for scientific and healthy fat loss. If these two conditions are met, you will lose weight even if you don't exercise. The process is quite slow. If you want to complete body shaping within 90 days, you must have one hour of continuous aerobic exercise every day. For example, running, swimming, rope skipping, elliptical machine, etc., these can continuously and stably control the heart rate to a certain level and can perform full breathing smoothly.

Further reading:

【Engineering Men Alex】A complete collection of fitness methods for men's body competition champion Alex

Pc muscle exercise method: pc muscle exercise diagram And the benefits of exercise

Long-term fitness combat, 10 concepts allow you to start a battle to defend your health

The specific method is very important, it must be done in place and in full, and for girls to have long lines, stretching is essential;

Second, reduction For fat, aerobic exercise must last for more than 45 minutes without interruption before it is effective. I asked for it to one hour. If you only performed for 30 minutes and then continued after interruption, it is completely ineffective;

Third, the faster the speed, the better. The best speed for fat burning is to stabilize the heart rate between 140-160. The simple measurement method is that breathing is a little difficult but it can still be completed smoothly and smoothly;

Fourth, the most recommended item is running, the distance of running for one hour per day is 7. .5 kilometers to 10 kilometers. I can tell you very responsibly that children's shoes are surprised by this number. If there is no injury, anyone can run to this distance after a week of training. Please have confidence in yourself. However, in order to prevent excessive knee pressure from being overcoming, people with particularly heavy weights should choose brisk walking or elliptical machine;

(Please refer to the article on this platform to view the experience of Bai Xiaokai, assistant coach of the Yupi 100 Days Slimming Interest Group, sharing "February 40kg Running Method"

Fifth, breaststroke is almost useless for fat loss. Haven’t you seen the aunt and uncle in the swimming pool breaststroke for one or two hours a day but still have their own multi-layer swimming rings? You must swim freely, and the distance is uninterrupted. If you can swim, the effect is better than running ten kilometers, but... What I said is if you can swim... other aerobic events will not be introduced one by one;

Sixth, the length of the fat loss cycle varies depending on the person’s fat and thinness. B.K I weigh 142, and it became 128 after 45 days. I feel that I have lost a little. After the head, stop the aerobic cardio. If the weight base is larger, starting from the day of running for one hour every day, it may take two to three months to complete fat loss. Don’t be too anxious during the fat loss process. Based on scientific diet and sleep guarantee, major changes in weight generally must start suddenly after continuous exercise for at least 20 days.

It is very important to note that please do not use any medicine or meal replacement weight loss methods. The medicine will harm the body and rebound. Although meal replacement weight loss is harmless to the body, Once you return to normal diet, it will quickly rebound back to your original weight. (Scientific supplements such as CLA, levo, starch control agent, strong caffeine, complex vitamins, whey protein isolate powder, etc. are not drugs. Professional brands are all very scientific and safe. For example, if you want to use them in sports, you can take them according to your personal needs, and complex vitamins must be taken during fat loss, because fat requires some specific vitamin effects to be fully burned)

If fat loss is your basic demand, you don’t need to read the next text. But if you want to have beautiful abdominal muscles, mermaid lines, Sichuan characters, and vest lines, you still need to put in more action.

B.K below will teach you how to practice! Abdominal muscles!

Chapter 2, practice.

The beauty of the abdominal lines depends on three points - the thickness of sebum, the size of the abdominal muscles, and the muscle separation.

The sebum is very thick, and no matter how big the abdominal muscles are, it will be covered by fat. It is not easy to see See; the sebum is not thick, but the abdominal muscles are small and invisible; the abdominal muscles are strong, but the lines are not good, and the iron plate is the same, which means that the muscle separation is not enough. For reference, my body fat rate is about 14%, which is definitely a high among fitness people. However, many fitness experts whose body fat rate is controlled below 8 are not as beautiful as me, because their abdominal muscles are not large enough and the separation is not clear. It requires more exercise intensity and more precise exercise skills.

The two pictures below My friends are all fitness experts. They have given me great help in the training of shoulder, back and chest. Thank you here. The two of them have different fitness directions, so I can explain it to you. The person above pursues the greatest strength. His abdominal muscles are actually very strong, but the lines are not obvious because the sebum is thick and the abdominal muscles are not separated enough. The person below pursues perfect lines, with a very beautiful chest and shoulders, and his body fat is only 7% but his abdomen still has no lines because of insufficient abdominal muscle training and his abdominal muscle groups are not strong enough.

In fact, I am a personal I think that among all muscles, exercising the abdomen is the easiest:

No venue restrictions (I almost complete the abdominal exercises at home);

No equipment requirements (just one yoga mat, which can be done for a few dozen yuan for a Taobao);

It is very time-saving (within half an hour a day, and the exercise time can be separated in the morning and evening);

In all muscle groups, other large muscle groups must rest for 48 hours after exercise to allow them to grow, only the abdominal muscles do not need to rest, which is why the abdominal muscles The reason why you can practice very beautifully in the short term - because you can work hard! Every day!

B.K below will share my abdominal muscle exercise skills.

The abdominal muscle exercise is mostly abdomen, which means tightening the abdomen and twisting it. According to the movements, it is divided into frontal full curls, upper curls, lower curls, and side curls, upper curls, and lower curls. There are dozens of movements that evolved from each category, which is dazzling. Fortunately, there are many good videos to teach now. The movements of each part have been selected and combined into different difficulties for people of different levels to practice.

For people who have no experience in abdominal exercise, the most suitable video for getting started is recommended. "Eight-minute abdominal muscle training". Please Du Niang Video.

This set of movements has a total of three difficulty stages, and there are videos online at each stage. Please search for exercises at different stages according to the following tutorial.

Abdominal muscle adaptation period (20 days for men and 30 days for women):

The first stage is done every day. One group, after ten days for men and women, they can complete the movements accurately according to the rhythm.

Then change to the second stage of the day, which is also the second stage of men and women, and strive to make the second stage accurate after ten days for men and women.

Abs muscle advancement period (for men and women, ten days):

Next, according to your own situation, do one set of the first and second stages every day, or two sets of the second stages every day, and do another ten days. It should be very important to note that don’t think it’s more difficult to do it. The more awesome you do, the more standard you do, or the more you exceed the standard, you are just really awesome. If you can't fully standardize the movements, the effect of the exercises will be greatly reduced and time will be wasted. So don't rush to make progress, but make yourself do the movements perfectly.

If you can complete the second stage of two sets of eight minutes a day at this time, you can start to be the famous "abdominal muscle tearer", please video again. Pay attention to the abdominal muscle tear The person is absolutely effective, but you must complete the 8-minute abdominal muscle step I mentioned for one month before doing it, otherwise your abdominal strength is not enough and your movements are deformed and have no effect.

Abdominal muscle shaping period (forty-five days for both men and women, and the amount of exercise for half of women):

From the first day of the second month, one group of abdominal muscle tearings will be done every day for one week;

After completing, two groups of abdominal muscle tearings can be done separately in the morning and evening, or in a row for one week;

In the end, two groups of super Combination movements are the first stage of abdominal muscle + second stage + abdominal muscle tear, or the second stage of abdominal muscle + third stage + abdominal muscle tear. Please note that you do a whole set every morning and evening.

The above super training is equivalent to 1300-1400 abdominal crimps every day, which lasts for one month. With aerobic fat loss, 6-8 abdominal muscles and clear mermaid lines will inevitably wave to you. As a girl, the amount of exercise can be reduced by half this month, and the vest line It is also bound to be clear and tight.

I need to emphasize again. Before starting an abdominal muscle tear, please use one or two stages of eight minutes of abdominal muscle training to the extreme. Under this premise, your abdominal strength is standard enough and can ensure that your lumbar spine is not damaged to complete the entire set of movements, and can quickly upgrade to the final super group after a short period of adaptation.

You may like:

A four-year fitness journey for engineering male Alex Create a perfect figure

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English male Alex training plan, classical training "fired" male

Abdominal muscle engraving period (male fifteen days, women can not do it):

The last half month is the carving and sprinting stage, just do a set of super groups every day, but change the rest time and explanation time between all the movements to continuous exercise, and the whole process is completely unstoppable.

At the same time If you have high requirements, you can use some gym equipment to conduct concentrated bombardment of the side abdomen and lower abdomen.

The hanging leg lifts on the air side for four groups per group per side every day.

The hanging front is strongly squeezed, 20 in four groups per group per day, but please pay attention to safety... Forget it, don't do it...

Barbell bench, turn around and squeeze on the side, four groups per group per side every day, 25 in each group per side.

Fifteen days later, all three months, "Birth of Abdomen from Zero to Eight" ended perfectly.

In the first thirty days, exercise the core strength of the waist and abdomen and Preliminary outlines the abdominal lines;

The intermediate stage is 45 days and the preliminary strength is fully bombarded, and 6-8 abdominal muscles, mermaid lines or vest lines are completely exploded;

The last fifteen days, conduct assault training for small muscle groups around the abdomen. Congratulations, it is inevitable to be reborn!

B.K I started losing fat and practicing abdominal muscles on March 15, 2014, and ended on June 25, and during the period, the waist injury was suspended for ten days, which was exactly 90 days. Please see the changes in my abdominal lines at different times in the picture below for your comparison and reference.

In addition, after everyone has accumulated a certain amount of abdominal strength, Please be sure to pay attention to the exercise of muscle separation. How to exercise muscle separation - peak contraction - when you do each crimping movement to the most sore state of your abdominal muscles, try to keep tight muscles as stable as possible, and last for half a second to one second. After the movement is extended, please do not completely relax your abdomen. At the end of the stretching state, tighten your abdominal muscles for half a second to one second. If you can consciously complete peak contraction in each movement during more than 1,400 crimping movements every day, then your abdominal muscles will be particularly beautiful in the future.

Finally, it is also extremely important. Some movements There are absolutely standard postures. If you do not follow the standards, you will not be able to fully exercise your abdominal muscles, and it is also very easy to cause lumbar spine damage.

Generally speaking, when doing the upper curl exercise, your hands must not be placed behind your head, which will cause great pressure on the cervical spine unconsciously. Please place your hands gently beside your ears; when doing the upper curl exercise, the neck should be consciously kept still, and do not try to stretch your neck to get up. Please fix your neck so that your attention can be focused on the abdomen and use the abdomen. Even if the amplitude is not large, as long as it can cause a strong sense of compression, you will do it well. The following figure is as follows.

When performing lower abdomen curls, there are often leg lifting movements. Please be sure to pay attention. When performing leg lifting movements, the toes should be tightened to the head until the tightest, whether it is when raising legs or when raising legs (especially when raising legs), this is very, very important. If you do not perform standard movements like this, your lumbar spine may suffer serious irreversible injuries! In addition, your knees should be completely straightened. I know it is difficult to do it at the beginning, but as your abdominal strength becomes stronger, it can be done. As shown in the figure below.

Okay, when you are patient and careful enough After reading all the text carefully, your training will start.

Finally, I will give you some confidence.

B.K is a 33-year-old middle-aged ordinary man who has never seen his abdominal muscles. It is because of the fleeting sense of youth that makes me determined to give myself a tape! So after ninety days, I did it!

If I can do it, why can't you? Just grit your teeth and give yourself ninety days!!

Further reading:

Is it good to drink after fitness? Interpretation of why you can't drink when you exercise

Little brother, gymnastics, you really need to exercise Is it?

What to do if muscle asymmetry and power imbalance? Fitness answers you in detail

I love diving. When I was fat, I was so cool when I was fat, I was so cool that I was completely a BITCH BOY becomes a BEACH BOY~~~

Wearing clothes and making you look slim and taking off your clothes. Although I am only 170, I can still say proudly that I have a good figure now! I have never had such a youthful, confident and energetic feeling that I have ever experienced before. It's really great!

Recently, a friend's husband is a British man. I haven't seen me for a few years. When I saw my recent photos, I exclaimed So!Hot! I asked him, if there were such abdominal muscles, would foreign girls like it? .He answered without thinking. Women from any country will like it as long as they are on the washboard belly!!

As a matter of fact ^^... They all laughed~~~

Finally, I have to mention the very popular plank support, because there will definitely be children's shoes to ask questions.

B.K I can answer you very surely. I have never conducted flat training during my fat loss and abdominal muscle training, but I can also do concave shapes.

Plate training is definitely effective in improving the entire core strength, waist, abdomen, shoulders and back strength, and it is definitely improved for personal willpower. The most important thing is that it will be of great help to brag, but it is basically useless for fat loss and abdominal muscle training...

You can think about it. Pan Shiyi and Locke are better than Super Pills when making tablets? But who has a better figure and a more beautiful abdominal muscles?

Speaking of this, I tried it. The limit time of tablets. The first time I did it seriously, it was easy to break ten. I feel that it is definitely useless for fat loss. After 8 minutes, it should be helpful to the abdominal muscle separation, but it may cause hidden damage to the lumbar spine. This score is nothing great. There are many people who practice tablets every day for half an hour. But it’s hard to say who is beautiful in the abdominal muscles~

Hehe, everyone, come on~~

Further reading:

Fitness: Three points rely on practice Do you know how to eat seven cents?

Slimming and undressing and having fleshy clothes: Is your target body like this?

The perfect way for men to shape their butts, twenty movements to help you complete the perfect butts